Catch-up

December 30, 2021

Catch-up session from yesterday. Tried using wrist wraps to see if it'd help for reverse curls. Nope.

Fixed Elbow Pulldowns 145 x 15/15/12/
Pinwheel Curl 30e x 12
RT 96.7 x 3 x 10r
TTK 7.5 x 3 x 10r

W3D2 Press

December 29, 2021

W3D2 of press. Not a lot of zazz. Losing weight. I think with days off it's much more difficult for me to keep a schedule and to eat properly. 

Left wrist is gimpy. I've been feeling it with the dumbbell benching and after a couple of reps with the reverse curl I called it. I'll see if I can do some catch-up tomorrow. 

Seated Speed Press 92k x 10 x 1r

DB Bench 110e x 7/7/6

EZ Skullcrusher 105 x 10/10/8

https://www.instagram.com/alberta_gripsport/p/CYFj6u7pQaC/?utm_medium=copy_link

W2 Deads

December 27, 2021

Week 2. Felt okay seeings as I'm lacking zazz and this start is my weakest part of the pull. 

Deadlift 455 x 1
Rack Pull P-1 & Standing on a 100 (4" raised bar) 222/272k x 1, 222k x 7r
Ring Row MYO (0:05-0:10) x 20-6-6-6-5-4-4

https://www.instagram.com/p/CYAmznlFHXL/?utm_medium=copy_link

W3D1 Press

December 26, 2021

W3D1. Yup. 3rd booster had me a bit run down last week. Thursday was really rough and Friday I was feeling better but decided against training in case it wiped me out on Saturday when I had company coming over.

Seated Press 74k x 5 x 5r
CG Bench Press 90k x 10/10/8
DB Side Raise 25e x 15/13/10
EZ Curl 105 x 11/9/8

Between Sets
RT Picks 96.7 x 3 x 10r
TTK 7.5 x 3 x 10r

W6 Squat

December 22, 2021

Week 6. Ass and CNS were right asleep so I just did a very minimal session. I'll see how I feel and possibly do my accessories tomorrow. Maybe it's got something with getting my 3rd booster this morning. Who knows. 

SSB Squat 202k x 8 x 2r

Standing Calf Raise 3 x 50r

RT Between Sets 121.7 x 5/5, 5/3, 4/2

https://www.instagram.com/tv/CXzm3vio3YT/?utm_medium=copy_link

W2D2 Press

December 20, 2021

W2D2 of press.

Seated Speed Press 60k x 10 x 3r

DB Bench 100e x 10/9/9

EZ Skullcrusher 95 x 3 x 12r

Fixed Elbow Pulldowns 135 x 3 x 12r

EZ Reverse Curl 95 x 3 x 7r

https://www.instagram.com/alberta_gripsport/p/CXueajJJdhN/?utm_medium=copy_link

W1 Deads

December 17, 2021

Week 1

Deadlift 455 x 1
Below Knees Rack Pull P-3
220/270/290 x 1, 310k x F, 230k x 8-9r
Kettlebell Swings 2x32k x 3 x 8r
Ring Row MYO (0:05-0:10) x 15/5/5/5/5/5/5

W2D1 Press

December 15, 2021

W2D1. For an extra bit of work since my heel isn't feeling too bad I moved the 130, 140, and 150 pound dumbbell sets downstairs between sets. Legs have pretty good DOMS. 

Seated Press 72k x 5 x 5r
Seated Arnold Press 50e x 15/14/8
DB Front Raise 50 x 3 x 12r
EZ Upright Row 105 x 3 x 8r
EZ Curl 105 x 3 x 8r
Dead Hang +135 (402#) x 0:45

https://www.instagram.com/tv/CXhpVr7pSFa/?utm_medium=copy_link

W5 Squat

December 13, 2021

Week 5. Heel is still bugging but not excruciating like last week so I figured I'd give a go at putting some weight on it.

Holy crap that giant set is a killer!

Standing bodyweight Calf raises as to not gimp my heel up more.

SSB Squat 156k x 6 x 5r
DO Axle Deads against a mini 258 x 3 x 3r
Giant Set:
GHR x 3 x 12r
Hyper x 3 x 12r
Sissy Squat x 3 x 12r
Standing Calf Raise 2 x 50r

Press 2/Bench

December 10, 2021

Heel is still gimpy so I skipped my pulls. Hopefully I can squat on Monday. Maybe high box to keep the ankle flexion down. 

W1D2 of press. I think I'll have to trim my bench sets. Instead of waving from 3 to 5 sets I'll stay at 3 sets and hit my goal reps on the 3rd weeks. Example would be with these 90's I would've did 3 x 8r, 3 x 10r, and 3 x 10r in the final week. We'll see. 

Seated Press 90k x 10 x 1r

DB Bench 90e x 3 x 12r

EZ Skullcrusher 85 x 15/15/18

EZ Reverse Curl 85 x 10/10/16

Futzing with the Power Twisters

https://www.instagram.com/p/CXU0bgelrj2/?utm_medium=copy_link

W1D1 Press

December 6, 2021

Start of a new 7 week cycle.

Seated Press 70k x 5 x 5r
Seated Arnold Press 50e x 15/12
DB Front Raise 50 x 2 x 12r
EZ Upright Row 105 x 2 x 8r
EZ Curl 105 x 2 x 8r
Dead Hang +90(356) x 0:50

W4 Squat

December 2, 2021

Week 4. Finally. Wednesday worked late. Thursday my tummy-tum said "I'll be your huckleberry", and today with two scoops she's a go!

Side note; that is a great little bodyweight circuit. I'll add rounds as I go. That said, I'm going to feel this in the coming days. 

SSB Squat 191k x 8 x 2r
DO Axle Deads 233 x 3, 233 +mini x 3, 253 +mini x 3 x 3r
SS GHR x 2 x 12r

SS Hyper x 2 x 12r
SS Sissy Squat x 2 x 12r
Seated Calf Raise RP 185 x 35-12-10-10

https://www.instagram.com/tv/CXCwAqtptif/?utm_medium=copy_link

W4 Squat

December 2, 2021

SSB Squat 191k x 6-8 x 2r
DO Axle Deads
GHR x 3 x 12r
Sissy Squat x 4 x 10r
Seated Calf Raise RP 185 x